Thursday December 6th

-Strength

Every 2:00 for 6 rds do 5 Push Press

-METcon

10 Minute AMRAP
20 Calories
60 Double Unders

Score: 5 rds 38 reps

Continued progressing on my strength work this evening.  Each session I just keep adding 5lbs.  Tonight I used 155lbs.  Right now I'm currently Pressing and Squatting 4x per week.  I will continue on this until I can no longer progress due to the weight being to heavy!

The METcon was a big lung burner.  Going in I knew what Tony had gotten, so I pushed a little harder.  Definitely had a little blood after this one!

Tuesday December 4th

In the morning

-Strength

Every 2:00 for 6 rds do 5 Front Squats

-METcon

"Fight Gone Bad"

-3 Rds for Max Reps
1 Minute Wall Balls
1 Minute SDHP (75lbs)
1 Minute Box Jumps
1 Minute Push Press (75lbs)
1 Minute Row for Calories

*Rest 1 Minute after each round

Total Score: 433 Reps (Previous - 420 Reps)

*Not sure what got into me to try this today, but sometime doing big named WODs without much time to think about it is the best way to go!  I know I can get 450+.  Coming off a rest with no muscle soreness I can do it.  But today, 433 was all I had!

Sunday December 2nd and Monday December 3rd

Sunday

-Strength

Every 2:00 for 5 rds
5 Push Press

French Press 5x10

METcon

-10 Minute AMRAP
100 Double Unders
100 Push Press (75lbs)

Score: 1 rd 133 reps

*Talk about a shoulder burner.  My shoulders and triceps were already fatigued when I started the METcon.  Great evening of training!

Monday

-Strength

Every 2:00 for 5 rds
5 Power Snatch (Not tap n go)

METcon

"Rowing Helen"

-3 Rds
Row 500 Meters
21 Kettlebell Swings (53)
12 Pull-ups

Thursday November 29th and Friday November 30th

Thursday

STRENGTH

-Every Minute on the Minute for 10 Minutes
5 Hang Power Cleans

*Rest 5 Minutes

-10 Rounds for time
10 Hang Power Cleans (135lbs)
10 Wall Balls

Time: 10:18

Did this 10 rounder 3 weeks ago and finished in 10:40.  Not sure I'm more fit now, but I think my mind set was a little better today!

Friday

STRENGTH

-Every 2:00 for 6 rds

5 Front Squats

-Every 3:00 for 5 rds

10 Stiff Leg Deadlifts

**Rest 5 Minutes

-5 Rounds for time

30 Kettlebell Swings (53lbs)

30 Burpees

The strength portion was good tonight.  Especially the stiff leg deads.  These for whatever reason really elevate my HR and smoke my hamstrings and glutes.  

My traps are absolutely crushed from all of the hang cleans yesterday!  I knew from the start that a KB Swing/Burpee combo was going to be rough.  Finished in 17:15.  Not quite what I had hoped for but good training nonetheless!  Tomorrow I am planning a Rest Day.  Pretty beat up, plus I have to work all day!  

Did find out tonight that the 2013 CrossFit Open starts on March 6th!  Very excited!

Wednesday November 28th

The past couple of days have been rest days.  Between work and being sore and rundown I decided to take it easy.  I was back on the train today though.

In the morning

-Every 2:00 do 5 Push Press (6 Rounds)

-For Time
40-30-20-10
Kettlebell Swing (53lbs)
Ring Push-ups
GHD Sit-ups

Time: 13:28

Afternoon

-Weighted Pull-ups
5x5

-For Time
Row 1,000 Meters/20 Chest to Bar Pull-ups
Row 750 Meters/15 Chest to Bar Pull-ups
Row 500 Meters/10 Chest to Bar Pull-ups
Row 250 Meters/5 Chest to Bar Pull-ups

Time: 13:03

I'm off work tomorrow so I'm planning on having another high volume training day.  We'll see how I feel after today!

Sunday November 25th

-For Time

150 Burpees

LT: 8:40

Did better on this than I thought I would.  Probably should have been closer to sub 8:15.  Last 50 Burpees I was having trouble mentally fighting through that bad place.

Finished up with some upper body accessory movements

-Lying French Press 5x10
-Standing Dumbbell French Press 3x34

Working all day tomorrow but planning on some high volume work tomorrow evening!

Tuesday, Wednesday and Thursday

My schedule has been a little crazy this week with the start of my new job.  Don't worry though I've managed to do some WODs.  Just haven't had time to sit down at the computer.  Here's how the past few days have shaped up.

Tuesday November 20th

-Every :90 for 6 rds do 10 Stiff Leg Deadlifts
*Rest 5 Minutes

-30 Muscle Ups for time
*Everytime you break on the Muscle Ups do 15 Deadlifts @ 135lbs
*Rest 5 Minutes

-10 Minute AMRAP
20 Show Hands Push-ups
40 Air Squats

Score: 5 rds 20 reps


Wednesday November 21st

-Every Minute on the Minute for 10 Minutes do 5 Power Snatch
*Rest 5 Minutes

-18 Minute AMRAP
15 Box Jumps (24"/Games Standard)
12 Power Cleans (115lbs)
9 Toes to bar

Score: 9 rds  (This was the exact 3rd wod from last years CrossFit Open except it was supposed to be Push Press instead of Power Cleans.  Shoulders were sore so I scaled to a different movement.  In the Open I got over 12 rds on this one.  Today I think mostly due to the cleans being a tougher movement I only managed 9 rds.  Rough WOD!)

*Rest 3 Minutes

-50 Handstand Push-ups for time
*Everytime you break do 15 Kettlebell Swings
*My heart rate was still well over 150bpm from the AMRAP when I started this one.  This was terrible! :)

Time: 6:51

Thursday November 22nd

-3 Rounds for time
Row 500 Meters
50 Double Unders
15 Burpees

Time:10:40